Corn & White Bean Salad Recipe
High-Protein Corn & White Bean Salad is fresh, filling, and full of flavor. Sweet corn, creamy avocado, and white beans are tossed with a tangy lemon pepper tofu dressing.
Servings: 6 people
Calories: 259kcal
Equipment
- Blender or immersion blender
Ingredients
- 6 medium ears of corn
- 1 ½ tablespoons olive oil (optional)
Creamy Lemon Pepper Dressing:
- 16 ounces silken tofu
- ⅔ cup unsweetened nondairy milk
- ¼ cup apple cider vinegar
- 1 tablespoon plus 1 teaspoon fresh lemon juice
- 2 large garlic cloves minced
- 1 teaspoon onion powder
- 1 teaspoon ground mustard seed
- 1 teaspoon dried oregano
- 1 teaspoon crushed peppercorns or freshly ground black pepper
- 1 tablespoon plus 1 teaspoon nutritional yeast
- Salt to taste
Salad:
- 15 ounces white beans cannellini or Great Northern, canned, drained and rinsed
- 2 small avocados cut into about ¾-inch pieces
- 1 small shallot sliced crosswise (about ½ cup), soaked in water for 5 minutes and drained
- 1 jalapeño deseeded, and finely chopped
- ⅓ cup pepitas preferably roasted
- ⅓ cup roughly chopped fresh basil leaves
- Fresh lemon juice to taste
Instructions
- Cook one-half of the corn*: Heat the oil (if using) in a large cast-iron skillet over medium-high heat. Add three ears of corn, and cook undisturbed for about 4 minutes, or until the bottom is lightly charred. Use a pair of tongs to rotate the corn, and cook each side for about 3 minutes, or until lightly charred. Set aside to cool. (Char without oil, or simmer until just tender.)
- Make the dressing: Meanwhile, place the tofu, nondairy milk, apple cider vinegar, lemon juice, garlic, onion powder, ground mustard, oregano, black pepper, and nutritional yeast into a blender. Blend on high until smooth. Add salt to taste.
- Remove the corn kernels: Place the corn upright in a large bowl and use a sharp knife to shave the corn kernels into the bowl. Repeat for all 6 ears.
- Combine ingredients: Add the beans, corn kernels, avocado, shallot, jalapeno, pepitas, and basil to a large bowl. Toss to combine. Add the desired amount of dressing and mix to combine. Add fresh lemon juice to taste.
Notes
- *One-half of the corn is raw in this recipe. It is safe and enjoyable to eat raw corn kernels, especially when in season. They are crunchy and add texture to the salad. You can cook all 6 kernels if preferred.
- Nondairy milk: I used unsweetened soy milk, but most unsweetened nondairy milk will work. Almond, cashew, and oat milk are good alternatives.
Nutrition
Calories: 259kcal | Carbohydrates: 36g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 32mg | Potassium: 661mg | Fiber: 7g | Sugar: 7g | Vitamin A: 340IU | Vitamin C: 12mg | Calcium: 186mg | Iron: 4mg
